What do you need: Safe and quiet space with a place to move freely.
What can it help for: Promotes body awareness, attention and focus, self-regulation, tension release; increases energy level, movement range; awakens imagination.
How much time do you need: Up to 15 minutes.
How to do it?
Find a comfortable position to move. Feel the connection to the ground through your feet (relax your knees, you can bend them slightly).
Feel your breath without the need to change it. Just notice your breath as it is.
Continue by paying attention to your head and neck. Slowly turn your head to the right and to the left, repeat a few more times to each direction. Slowly bring your head down, then lift it up until you see the ceiling, repeat this movement a few more times. Bring your head down and circle your neck to one side and then the other side, repeat a few more times.
Take a deep breath in and out, feel the weight of your head, notice how it wants to move and follow your head with a whole body. The head is guiding you around the space – just follow your head and listen how it wants to be moved. Pay attention to where your gaze is directed.
Relax your jaw, you can yawn if you feel like it.
Shift your attention to your shoulders. Just circle your shoulders back and forth for a few times. Do they feel tight or loose? You can round your back and stretch your arms forward.
Move your shoulders freely. How can your shoulders lead you in your movement? Be open to letting them guide you.
Now, feel the connection between your shoulders and elbows.
Shift your attention to your elbows. Feel your elbows released and free. How can they lead your movement? The movements can be smooth and light, or active and full of energy.
Connect to the rhythm of your flow (depending on your energy level).
Now shift your attention to your hands and fingers. How do they feel? Release your hands and fingers by gently shaking them.
Pay attention to your right hand. Now, your right hand is leading your movement and your body is following. Imagine your hand as a
creeping vine – it moves you to the right and to the left, forward and backward. Continue to lead your body movement with the left hand. Your left hand makes circles around the space, and your body is following. Now you can engage both hands simultaneously – your hands make you move to different sides, levels, speed.
Now shift your attention to your spine. Feel the vertical axis of your body. Inhale and exhale deeply. Allow your breath to help find the dance of your spine while you are still sensing the axis. You can move like an animal– loose, natural, relaxed. Feel the different parts of your spine – neck, middle back, lower back, sacrum and tail bone. Surrender the whole body to your dance.
Continue by shifting your attention to your hips. Let them relax – draw circles. Feel your pelvis, try to sense inner fluidity by making rotating movements with your hips. Follow your hips and let them dance. Feel how the flow is connecting your hips with your knees.
Shift your attention to your knees.  Feel how they want to move. The movements coming from knees can be slow and gentle, but they can also be active and energetic.
Feel the impulse that leads you in one way or another. You can start with slow movements, then gradually make them more and more energetic. Follow your knees deeper in your dance.
Shift your attention to your feet. Feel them grounded. Feel your heels and toes. Shift your weight from different parts of your feet while staying in balance. Be aware of how it is to move your feet in different ways. And surrender to the dance of your feet. Pay attention to
how your feet are sensing the ground. Bend your knees and shake your body a bit. You can let sounds come out while you are shaking. If you have the urge, free your voice.
Pay attention to your breath.
Now gradually slow down your movement. You can stretch your body if you like. Bring yourself to a comfortable stillness. Direct your attention to the inside. Listen to yourself and breath. Relax. And now bring your attention from inside to outside.
 
Would you like to try some variations?
This technique is inspired from “Body Parts” by Gabrielle Roth. You can move by listening in the directions guided by Gabrielle Roth: